500m ski erg
3x
6 prone angels
10 hollow rock
7 banded scan push ups

---

accumulate
50 shoulder taps
BUT
everytime you come down
10 hollow rocks
Timecap 7 min
- focus on pushing your weight to another hand
- butt to wall
- this is a technical skill that you need for HS walks
- maintain midline straight and focus on keeping your arms close together

Rest day - what did you do?

5 rounds of:

• 5 minutes of rowing
• 5 minutes of rest

Post distance rowed for each interval to comments.

45 min PK
50 steps walking lunges
45s plank
40 cal row
35s hang
30 m bear crawl
25s Hollow body hold
20 air squats
15s HS hold
10 DB OHS, alternating hands

6 SETS FOR REPS
1:00 - Calorie Machine
1:00 - Single DB Front Rack Lunges @ moderate
1:00 - Alt. DB Hang Snatch
1:00 - Burpees
1:00 - Rest

🧘✨️🧘‍♀️✨️🧘‍♂️

Warm up:
2 x
250m row/300m bike ( ensimmäisellä kierroksella soutu, toisella pyörä)
4 gorilla row + hang power clean 2 kb/db
4 Burpee to target

Progression for Man makers

Movement prep before workout:
both perform 1 round:
10 cal erg
2 Man makers 2x db
4 DB power clean & jerks 2x db
6 burpees

Every 90 sec x 7

3 rep @82.5%
1 rep @92.5%
3 rep @82.5%
1 rep @92.5%
3 rep @82.5%
1 rep @92.5%
12 rep @75%

*if 12 rep fail last week perform with lighter weight

EMOM 15
Snatch, work up to heavy 1RM